How many of us actually have a routine that does more than just make us scroll on our phones until we’re half asleep? Getting a solid night’s rest takes a little more intention than just crashing at the end of a long day. The good news? Building a bedtime routine doesn’t have to be complicated, and it might even be enjoyable.
Let’s walk through some simple tips that can turn your chaotic nights into a relaxing wind-down. Because getting good sleep should be something you look forward to, not another thing on your to-do list.
- Create a pre-sleep ritual
Look, if a kid needs a bubble bath, story time, and a teddy bear just to fall asleep, maybe we adults could use a little routine too. Set up a few calming activities (reading, soft music, or stretching) that help signal your body that sleep is coming. Sure, it may feel odd at first, but your future, well-rested self will thank you.
- Set a consistent wake-up time
Here’s the part no one wants to hear: consistent wake-up times are non-negotiable if you want better sleep. Even if you stayed up binge-watching that show until midnight, try sticking to your usual wake-up time. Yes, it’s painful at first, but the payoff—actually feeling rested—makes it worth it.
- Limit screen time before bed
This one might feel like a personal attack, but trust us—putting your phone down 30 minutes before bed really does help. Blue light tricks your brain into thinking it’s party time when it’s actually way past “shut-eye o’clock.” Instead, read an actual book or try meditation. You’ll be amazed at how quickly you can fall asleep when your brain isn’t hyped up on notifications.
- Practice deep breathing or stretching
Deep breathing or light stretching can work wonders to help you relax. Try the 4-7-8 breathing method: breathe in for 4 seconds, hold for 7, and exhale for 8. It might sound a little like a ritual, but it’s way easier than counting sheep.
- Keep it cool and dim
Here’s a simple hack: treat your room like a fancy hotel. Keep it cool, dim the lights, and maybe you’ll trick yourself into thinking it’s five-star luxury. Lowering the lights and temp helps your body recognize it’s bedtime—no blackout curtains required.
- Avoid caffeine and heavy meals in the evening
If that post-dinner espresso is still part of your routine, consider switching it up. Caffeine and heavy meals can sabotage your sleep big time. Instead, go for a light snack if you’re puckish—try a banana or some almonds if you’re craving something before bed. Bonus: You won’t wake up feeling like you ate a boulder.
- Try a calming sleep spray
Sometimes, all it takes is a little sensory cue to get you in the mood for sleep. A quick spritz of a natural deep sleep spray with lavender or chamomile on your pillow can work wonders. Think of it as a nudge for your brain to chill out and let the rest happen naturally.
